I-Weeknight Quinoa Chili - Guiso de Quinoa y Frijoles

Lesi yisilwane esilula futhi esheshayo esiphelele sokudla ukudla kwamasonto onke - noma wenze iqoqo elikhulu ngempelasonto futhi ujabulele isonto lonke. I-Quinoa yenezela amaprotheni nokuthungwa okuhle kule chili yemifino, kepha ungayifaka kalula inyama yenkinobho ukuze wenze isiliva esivamile.

I-quinoa ipheka ku-sauce utamatisi, ikunikeza ikhwalithi enomnandi okhilimu. Ubhontshisi obusemathinini asetshenziselwa ukulondoloza isikhathi, futhi cishe noma imiphi imifino onayo ingasebenza.

Okuzokwenza

• 2 wezipuni amafutha omnqumo
• 1 anyanisi omkhulu (oqoshiwe)
• 1 utamatisi (eqoshiwe)
• 3 i-clove garlic (i-minced)
• 1/4 indebe ye-cilantro eqoshiwe
• 3-4 anyanisi aluhlaza (oqoshiwe)
• 2 amathisipuni cumin
• 1 ithisipuni ikhanda i-paprika
• 2 isipuni isiliva powder (noma ukunambitha)
• Isipuni 1 ushukela omnyama omnyama
• 1 ithisipuni usawoti
• 3/4 indebe ye-quinoa
• 1 inkomishi utamatisi sauce
• 1 inkomishi amanzi (noma umhluzi yemifino)
• 2 amathini amabhontshisi ezinso
• 1 inkomishi yemifino efriziwe (ngokuzithandela)

Indlela Yokwenza

1. Faka amafutha omnqumo epanini elikhulu. Engeza u-anyanisi bese upheka phezu komlilo ophakathi kuze kufike u-anyanisi owuthambile futhi ophunga, cishe imizuzu emihlanu kuya kwangu-8.
2. Engeza utamatisi, u-anyanisi oluhlaza, u-garlic oyimifino, i-cilantro, i-cumin, i-paprika ephuza, i-powder yesikhumba, ushukela omnyama omuncu nosawoti, bese upheka, uvuselela, kuze kube yilapho yonke imifino ithambile.
3. Engeza i-quinoa uphinde upheke umzuzu owodwa. Engeza i-sauce yamatamatisi namanzi bese uvuselela kahle. Ukumboza nokukhipha isilwane phezu kokushisa okuphansi kuze kuphele i-quinoa, cishe imizuzu engu-20. (Izitshalo ze-quinoa zizovela zivuvuke futhi zibe nomthamo / umsila obonakalayo omncane).

1. Engeza ubhontshisi kanye nommbila (ozikhethela) bese upheka imizuzu emihlanu ukuya kwezingu-10 ngaphezulu, noma kuze kube ubhontshisi kanye nommbila kushisa. Isizini nosawoti kanye nopelepele ukunambitha.
2. Khonza ngelayisi, ushizi we-cheddar oqoshiwe, ukhilimu omuncu, anyanisi oqoshiwe, ama-chips tortilla, njll.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	267
Inani lamafutha	6 g
I-Fat egcwele	1 g
I-Fat Unsaturated	4 g
I-cholesterol	0 mg
I-sodium	168 mg
Ama-carbohydrate	44 g
I-Fiber Dietary	10 g
Amaphrotheni	12 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)